Just Say No to Carb Phobia
Anyone who has been in a grocery store recently knows that food companies are tripping over themselves in the rush to introduce “low carb” versions of everything from bread to candy to soda to cereal. Do not think for a minute that these companies are motivated by the health interests of consumers. The reality is that they are mainly concerned with the wallets of consumers and will market anything that they think a gullible public will buy. Low carb junk food is still junk food.
I know some of you reading this may already be raising your defenses because you have lost weight by cutting your carb consumption. Let me first congratulate you on your weight loss, and secondly say that this is not an anti-Atkins or anti-South Beach piece. This article is simply meant to educate readers on the reality of carbohydrates, “good” carb choices vs. “bad” carb choices, what they do, why your body needs them, and how to make better nutrition choices than food company marketing efforts want you to.
The first thing to understand is that carbohydrates provide the body with its main source of fuel, glucose (blood sugar), which is stored in the muscles and liver as glycogen. Any muscle contraction, whether during exercise, getting out of bed, or blinking an eye, is fueled primarily by glycogen. So, for those of you engaging in resistance training, this should immediately point out the fact that you need carbs for fuel in order to maximize your efforts in your resistance program. The next fact to understand is that your brain (which burns more calories than any organ in the body) and nervous system can only use glucose for energy. This is why, especially in the early or induction phases of carb restricted diets, dieters often feel sluggish and less alert than normal. By cutting out carbs, you are cutting off your brain’s main source of fuel.
Some of you are probably thinking, “That’s exactly what I want, because now my body will need to burn fat for energy!” Yes and no. Yes, your body will burn some fat for energy; however it will also generate glucose by breaking down protein stores in the muscles, organs and other tissues. This will severely compromise tissue growth, repair, and maintenance, and as discussed in previous articles, slow down your metabolism. Certainly, that is not the result you are looking for.
As I said, this is not an anti-(insert your favorite low-carb guru here) piece. But, the truth is, carbohydrates are a nutrient, and a nutrient is defined as a “substance that an organism must obtain from its surroundings for growth and the sustainment of life”. So, does it make sense to follow a program that calls for the wholesale abandonment of vital nutrient? Of course not. What is needed is an understanding of the difference between supportive, quality carbohydrates that provide essential nutrients and fuel, and overly processed and refined carbohydrates that provide empty calories and support fat storage.
What do I mean by overly processed and refined carbs? Think about white bread, donuts, muffins, pastries, white rice, candy, sugary breakfast cereals, white pasta, potato chips, crackers, soda. Foods like these digest very quickly and give your body a rapid spike in blood sugar, which, when fat loss is the goal, is something we want to avoid. After your body takes the blood sugar it needs to replenish muscle glycogen, whatever is left over from that spike will get stored as fat.
What makes supportive, quality carbs different? They digest more slowly, producing a more gradual rise in blood sugar and providing a more even source of fuel. Look for breads and cereals made from whole grains, pasta made from whole wheat flour, brown rice instead of white rice, sweet potatoes instead of white potatoes, fruits in moderation and vegetables in abundance. Whole grain carbs will keep you feeling satisfied longer, and not looking to devour a bag of chips within an hour of eating your plain bagel.
So, the lesson is to not get taken over by carb phobia and fill your shopping cart up with all of the new low carb products. Just like in the early 80’s when the food manufacturers were frantically trying to come up with low fat versions of every product under the sun, they are doing the same now in order to sell more products, not because they are concerned with your health. Back then, consumers were tanking up on SnackWell cookies. They are low fat, so they must be okay right? Well, since the low fat boom of the 80’s, the obesity rate in this country has skyrocketed. That is not because the true culprit is now carbs. No, the reason is because junk food, whether low fat, low carb, or low whatever, is still junk food.
ABOUT THE AUTHOR
Dave Soucy, Fitness Consultant and Certified Personal Trainer, is the owner of Perfect Fit, LLC. Dave can be reached at (603) 641-8297, via email at news@perfectfitonline.com, or through www.perfectfitonline.com
Self Hypnosis or Shelf Hypnosis?
Self Hypnosis or Shelf Hypnosis?
Self hypnosis is usually thought of as a person listening to an audio tape, mp3, or other mass-produced media, intended to induce a willingness to absorb suggestions centered around a specific topic such as weight loss, stop smoking, etc. Unfortunately, this kind of hypnosis is generally prepared by someone who has never met the person being hypnotized, often presenting unwanted, even unpleasant imagery and suggestions. For example, if you sunburn easily, that last thing you want to hear about is a slow walk on a sunny beach. In this case, the "self" in self hypnosis simply means that you listen to it by yourself!
A true self hypnosis would necessarily be designed and created by the very person who will ultimately use and benefit from it. Unlike the mass-produced hypnosis, this hypnosis is made for the exact purpose the person wishes, including the precise words and phrases that mean the most to that particular person. The true self hypnosis is thus crafted by the person to suit his or her own needs. The benefits derived could only be accomplished with such a personal, one-of-a-kind hypnosis. In this case, the "self" in self hypnosis really does mean that you are hypnotized by yourself!
Custom Hypnosis Scripts
The form of hypnosis in this discussion entails the use of the spoken word. There are other forms - drug induced, fixation of sensory attention, etc. But for our purpose, let us confine ourselves to the spoken word, which is by far the most popular of modern methods. The hypnosis, therefore, requires the composition of what will be recited to the person, otherwise known as a script. It has been shown in the literature that the choice of words included in the hypnosis script can have a profound effect on its success in conveying the beneficial ideas to the user. Even if it is written using widely accepted grammar, and just the right jargon to reflect society's opinions on the topic of the hypnosis, this does not guarantee that those words will have any powerful meaning for the person being hypnotized. It must be meaningful to the user, even if to no one else. A fabricated nonsense word fitting no frame of reference to the rest of the world, may be just the thing for the person who made up the word and knows just what it means. This is one of the great advantages of the custom hypnosis script. Particular people, familiar objects, events, routines, etc. peculiar to the person (and possibly no one else) are probably the most effective words to use. Always keep in mind that the aim of the script is to create a supremely meaningful experience for the person from start to finish. Therefore, all elements of the script should be to the taste, vocabulary, and possess a complete resonance with the beliefs of the individual using the hypnosis. As in the sunburn example above, if the imagery is objectionable to the person, it will probably be at that point in the script that the person "turns off" to t hypnosis experience. Likewise, if an objectionable behvioral idea is presented, that idea will either not be acted upon, or may even have some unwanted collateral effect, worsening the sitiuation. However, if the person to be hypnotized can truly say something like, "I wish I could think about this topic using the ideas contained in this hypnosis script.", we would have every reason to anticipate success. Though there is such a thing as "brainwashing", forcing the commission of behaviors and accepting concepts against the will of the person, it is not self hypnosis. In self hypnosis, the user must want to be hypnotized, and must want the ideas presented in the hypnosis, as well.
Having extolled the virtues of custom wording in hypnosis, we may now move on to the common elements found in many hypnosis scripts, regardless of wording. They may be termed in this way: stillness of the physical body; the imagination gateway; suggestion ideation; return to ordinary consciousness.
The Hypnosis Script Elements:
Stillness of the Physical Body
Since hypnotic induction depends on the mind concentrating on an "inner reality", stimulation to the physical body should be at a minimum. Many scripts begin with instructions to relax the various muscles, moving from one group to another. This is called progressive relaxation. However you want to accomplish this "stillness" is your option. The body function of breathing is, of course, one movement that can't be stopped and so it may be used as part of the relaxation, with instructions for slow and rhythmic breathing. Truly, the simple act of giving one's self permission to be still and quiet may suffice, and prove quite enjoyable to those who lead generally hectic lives.
The Imagination Gateway
This next portion of the hypnosis script is essential, as it provides the entry point into one's inner reality. When the person is engrossed in the imagination and dissociated from the surroundings, the person becomes more suggestible. This is the goal of hypnotic induction, to raise the level of suggestibility. Imagination is not limited to the laws of the physical universe. You may imagine any place, anywhere. Usually, though not necessarily, it is a place where you will feel comfortable and want to return to often. As you construct your scenario, be sure to include all of the five senses, plus movement (or the lack of it). Mention them in the context of the place you are creating and as you touch upon them all, you will find that you have created a rather complete experience. Remember, this need not be the relaxing lakeside or stroll on the beach that one might expect, unless you want it to be. It all depends on your own free flowing imagination. This is the ultimate in freedom!
Suggestion Ideation
Once you are thoroughly surrounded by your imagined place, it is time to give yourself the ideas you want/need. Though the whole thing takes place within your own mind, we can still call these ideas suggestions because you will hear them spoken to you, even if they are of your own invention. There has been much written about how to word a suggestion - keep it positive and direct, etc. In this case, all it has to be is meaningful to you. It doesn't matter if you use negativity, double negatives, or negative numbers, so long as it makes good sense to you. Suggestions may be thought of as falling into one of two categories: philosophical and behavioral. The philosophical variety would consist of those ideas that form the reasoning behind something that we do or feel, the why. For example, a stop smoking hypnosis may delve into the rationale for quitting - my family is important to me and needs me to be healthy; It is better to live a long life than a short one, etc. The behvioral suggestions would give direct instruction regarding what to feel, or what to do. To continue the smoking example - cigarettes taste like burning garbage and are abhorrent to me.
It may seem unecessary, even artificial to categorize ideas in this way. If it seems so to you, then it is unecessary. In truth, it is best to write any suggestion that you desire.
There is one more type of suggestion worth mentioning. On occasion, it may be useful to trigger some sort of behavior or emotion at the mention of a particular word, or the sight of a particular person, thing, or even imagining a particular symbol.. For example, to combat anxiety, the suggestion might be, "when I say the word 'playful' to myself I will instantly regain my composure and will calmly face the challenges before me." Picturing a symbolic object or person may also be very effective for this purpose. Symbols in themselves have a powerfully hypnotic connection to non-conscious thinking. For more about the non-conscious, please see the article, "What's Hard to Find, but Always With You?" at http://www.hypnosoft.com.
Closing Your Hypnosis Script
After making the suggestions, it is time to wind down the hypnosis and return to ordinary thinking. You may want to extend the pleasure of relaxation, giving yourself some time to rest. If the hypnosis is to be used just before sleep, you may wish to give yourself instructions on how you want to fall asleep and what time you want to awaken. For other types of hypnosis, you will want to give the instruction to awaken. Many scripts use backward counting to give the mind a chance to prepare for the return. For example, "you will hear counting, moving backward from three to one. When you reach one, you will awaken and return to your ordinary thinking. Three...two...one. You are awake."
Recording Your Hypnosis Script
When your script is complete, you will want to record it on a cassette tape, computer file, or other medium. Some people like to have music playing in the backgound. Many do not, finding it a distraction. Also, some people like to look at something hypnotic while listening to their hypnosis. Such pictures are available at http://www.geocities.com/hypnosis_self_hypnosis.
About the Author
The work of Richard A. Blumenthal, MS, NCC has been published in such esteemed journals as Medical Hypnoanalysis, The International Journal of Psychosomatics, The Journal of Human Behavior and Learning, and The British Journal of Clinical and Experimental Hypnosis. http://www.hypnosoft.com, for which he was awarded a United States patent.
Self hypnosis is usually thought of as a person listening to an audio tape, mp3, or other mass-produced media, intended to induce a willingness to absorb suggestions centered around a specific topic such as weight loss, stop smoking, etc. Unfortunately, this kind of hypnosis is generally prepared by someone who has never met the person being hypnotized, often presenting unwanted, even unpleasant imagery and suggestions. For example, if you sunburn easily, that last thing you want to hear about is a slow walk on a sunny beach. In this case, the "self" in self hypnosis simply means that you listen to it by yourself!
A true self hypnosis would necessarily be designed and created by the very person who will ultimately use and benefit from it. Unlike the mass-produced hypnosis, this hypnosis is made for the exact purpose the person wishes, including the precise words and phrases that mean the most to that particular person. The true self hypnosis is thus crafted by the person to suit his or her own needs. The benefits derived could only be accomplished with such a personal, one-of-a-kind hypnosis. In this case, the "self" in self hypnosis really does mean that you are hypnotized by yourself!
Custom Hypnosis Scripts
The form of hypnosis in this discussion entails the use of the spoken word. There are other forms - drug induced, fixation of sensory attention, etc. But for our purpose, let us confine ourselves to the spoken word, which is by far the most popular of modern methods. The hypnosis, therefore, requires the composition of what will be recited to the person, otherwise known as a script. It has been shown in the literature that the choice of words included in the hypnosis script can have a profound effect on its success in conveying the beneficial ideas to the user. Even if it is written using widely accepted grammar, and just the right jargon to reflect society's opinions on the topic of the hypnosis, this does not guarantee that those words will have any powerful meaning for the person being hypnotized. It must be meaningful to the user, even if to no one else. A fabricated nonsense word fitting no frame of reference to the rest of the world, may be just the thing for the person who made up the word and knows just what it means. This is one of the great advantages of the custom hypnosis script. Particular people, familiar objects, events, routines, etc. peculiar to the person (and possibly no one else) are probably the most effective words to use. Always keep in mind that the aim of the script is to create a supremely meaningful experience for the person from start to finish. Therefore, all elements of the script should be to the taste, vocabulary, and possess a complete resonance with the beliefs of the individual using the hypnosis. As in the sunburn example above, if the imagery is objectionable to the person, it will probably be at that point in the script that the person "turns off" to t hypnosis experience. Likewise, if an objectionable behvioral idea is presented, that idea will either not be acted upon, or may even have some unwanted collateral effect, worsening the sitiuation. However, if the person to be hypnotized can truly say something like, "I wish I could think about this topic using the ideas contained in this hypnosis script.", we would have every reason to anticipate success. Though there is such a thing as "brainwashing", forcing the commission of behaviors and accepting concepts against the will of the person, it is not self hypnosis. In self hypnosis, the user must want to be hypnotized, and must want the ideas presented in the hypnosis, as well.
Having extolled the virtues of custom wording in hypnosis, we may now move on to the common elements found in many hypnosis scripts, regardless of wording. They may be termed in this way: stillness of the physical body; the imagination gateway; suggestion ideation; return to ordinary consciousness.
The Hypnosis Script Elements:
Stillness of the Physical Body
Since hypnotic induction depends on the mind concentrating on an "inner reality", stimulation to the physical body should be at a minimum. Many scripts begin with instructions to relax the various muscles, moving from one group to another. This is called progressive relaxation. However you want to accomplish this "stillness" is your option. The body function of breathing is, of course, one movement that can't be stopped and so it may be used as part of the relaxation, with instructions for slow and rhythmic breathing. Truly, the simple act of giving one's self permission to be still and quiet may suffice, and prove quite enjoyable to those who lead generally hectic lives.
The Imagination Gateway
This next portion of the hypnosis script is essential, as it provides the entry point into one's inner reality. When the person is engrossed in the imagination and dissociated from the surroundings, the person becomes more suggestible. This is the goal of hypnotic induction, to raise the level of suggestibility. Imagination is not limited to the laws of the physical universe. You may imagine any place, anywhere. Usually, though not necessarily, it is a place where you will feel comfortable and want to return to often. As you construct your scenario, be sure to include all of the five senses, plus movement (or the lack of it). Mention them in the context of the place you are creating and as you touch upon them all, you will find that you have created a rather complete experience. Remember, this need not be the relaxing lakeside or stroll on the beach that one might expect, unless you want it to be. It all depends on your own free flowing imagination. This is the ultimate in freedom!
Suggestion Ideation
Once you are thoroughly surrounded by your imagined place, it is time to give yourself the ideas you want/need. Though the whole thing takes place within your own mind, we can still call these ideas suggestions because you will hear them spoken to you, even if they are of your own invention. There has been much written about how to word a suggestion - keep it positive and direct, etc. In this case, all it has to be is meaningful to you. It doesn't matter if you use negativity, double negatives, or negative numbers, so long as it makes good sense to you. Suggestions may be thought of as falling into one of two categories: philosophical and behavioral. The philosophical variety would consist of those ideas that form the reasoning behind something that we do or feel, the why. For example, a stop smoking hypnosis may delve into the rationale for quitting - my family is important to me and needs me to be healthy; It is better to live a long life than a short one, etc. The behvioral suggestions would give direct instruction regarding what to feel, or what to do. To continue the smoking example - cigarettes taste like burning garbage and are abhorrent to me.
It may seem unecessary, even artificial to categorize ideas in this way. If it seems so to you, then it is unecessary. In truth, it is best to write any suggestion that you desire.
There is one more type of suggestion worth mentioning. On occasion, it may be useful to trigger some sort of behavior or emotion at the mention of a particular word, or the sight of a particular person, thing, or even imagining a particular symbol.. For example, to combat anxiety, the suggestion might be, "when I say the word 'playful' to myself I will instantly regain my composure and will calmly face the challenges before me." Picturing a symbolic object or person may also be very effective for this purpose. Symbols in themselves have a powerfully hypnotic connection to non-conscious thinking. For more about the non-conscious, please see the article, "What's Hard to Find, but Always With You?" at http://www.hypnosoft.com.
Closing Your Hypnosis Script
After making the suggestions, it is time to wind down the hypnosis and return to ordinary thinking. You may want to extend the pleasure of relaxation, giving yourself some time to rest. If the hypnosis is to be used just before sleep, you may wish to give yourself instructions on how you want to fall asleep and what time you want to awaken. For other types of hypnosis, you will want to give the instruction to awaken. Many scripts use backward counting to give the mind a chance to prepare for the return. For example, "you will hear counting, moving backward from three to one. When you reach one, you will awaken and return to your ordinary thinking. Three...two...one. You are awake."
Recording Your Hypnosis Script
When your script is complete, you will want to record it on a cassette tape, computer file, or other medium. Some people like to have music playing in the backgound. Many do not, finding it a distraction. Also, some people like to look at something hypnotic while listening to their hypnosis. Such pictures are available at http://www.geocities.com/hypnosis_self_hypnosis.
About the Author
The work of Richard A. Blumenthal, MS, NCC has been published in such esteemed journals as Medical Hypnoanalysis, The International Journal of Psychosomatics, The Journal of Human Behavior and Learning, and The British Journal of Clinical and Experimental Hypnosis. http://www.hypnosoft.com, for which he was awarded a United States patent.
The perfect diet combined with a healthy weight management
The perfect diet combined with a healthy weight management
The perfect diet should be combined with a healthy weight management or activity program.
Weight management may conjure up that dreaded “exercise” word. And exercise to some means pushing the body beyond limits, experiencing painful in joints, muscles, bones – everywhere.
No pain no gain, right? Wrong.
Instead, replace the word “exercise” with “activity” and incorporate this in your daily routine. And a general rule of thumb for guidelines about “activity” would be to strive for a minimum of 30 minutes for adults or 60 minutes for children of moderate physical activity daily.
Individual activity goals depend upon each person’s health and weight goals and issues. Begin by checking with your medical advisor or healthcare physician to get a green light on which activities would be suitable for you, what your target weight range should be and a strategic plan to improve your health.
In a nutshell, during activities, calories are burned, pounds are shed in the long run. And the number of calories burned depends upon the duration and intensity or the activity. Slow and steady is the rule of thumb. And note daily progress. For those who have never been very active at all, it may be advisable to begin slow like with walking 10 minutes each day, gradually building up time and distance with increased “brisk” pacing.
Even if you can’t get out to walk, bike or swim, take stairs instead of elevators and escalators. Clean your house. Clean your car. Wash windows. Wash your dog. Check out exercise videos, cassettes and workout books from the public library and put some of their ideas into action. Check out your local fitness centers, YMCA, community center, too, for ideas. Partner up with a neighbor to walk or join a community volleyball team.
There are unlimited ways to be active and enjoy life at the same time without using painful weight loss strategies.
For further information visit http://diet.jubiz.com
The perfect diet should be combined with a healthy weight management or activity program.
Weight management may conjure up that dreaded “exercise” word. And exercise to some means pushing the body beyond limits, experiencing painful in joints, muscles, bones – everywhere.
No pain no gain, right? Wrong.
Instead, replace the word “exercise” with “activity” and incorporate this in your daily routine. And a general rule of thumb for guidelines about “activity” would be to strive for a minimum of 30 minutes for adults or 60 minutes for children of moderate physical activity daily.
Individual activity goals depend upon each person’s health and weight goals and issues. Begin by checking with your medical advisor or healthcare physician to get a green light on which activities would be suitable for you, what your target weight range should be and a strategic plan to improve your health.
In a nutshell, during activities, calories are burned, pounds are shed in the long run. And the number of calories burned depends upon the duration and intensity or the activity. Slow and steady is the rule of thumb. And note daily progress. For those who have never been very active at all, it may be advisable to begin slow like with walking 10 minutes each day, gradually building up time and distance with increased “brisk” pacing.
Even if you can’t get out to walk, bike or swim, take stairs instead of elevators and escalators. Clean your house. Clean your car. Wash windows. Wash your dog. Check out exercise videos, cassettes and workout books from the public library and put some of their ideas into action. Check out your local fitness centers, YMCA, community center, too, for ideas. Partner up with a neighbor to walk or join a community volleyball team.
There are unlimited ways to be active and enjoy life at the same time without using painful weight loss strategies.
For further information visit http://diet.jubiz.com
The Atkins Diet - Separating Fact From Fiction
The Atkins Diet - Separating Fact From Fiction
Have you ever wished for a diet where you ate bacon, eggs, red meat, butter and sausage all day? Surprise! It’s not the Atkins Diet.
The Atkins Diet has been in existence for over 30 years and has enjoyed a surge in popularity over the last few years.
Pioneered by Dr. Robert Atkins, the theory behind the Atkins Diet is simple. Your body prefers to utilize carbohydrates (such as in grains, cereals, breads, etc.) for energy and will burn them first prior to body fat. By cutting down dramatically on carbohydrates in your diet, you force your body to burn fat for energy.
Reducing the carbohydrates in your diet puts your body into a state called "ketosis." This word is derived from the "ketones" that are used by your body for energy when sugars/carbs aren’t available. When you are in this state of ketosis, your body is producing ketones from your fat that is being burned for energy. Ketones are essentially the leftovers from this process and are used in place of sugar in the body.
For more information on ketosis, go to
http://www.ketosis-ketoacidosis-difference.com/
One of the major misconceptions about the Atkins Diet that has been widely reported is that you can or should eat extremely unhealthy, fatty foods all the time. This is not actually true. Dr. Atkins recommends that you limit your intake of these types of foods (e.g. butter, sausage, bacon, etc.) and instead focus on healthy fats such as olive oil, fish oil, nuts, etc.
The Atkins Diet has many positives and negatives that have been associated with it. Some of the positives include:
Rapid Weight Loss - though the first couple of days the majority of weight lost is water, your body does become more efficient at fat burning and you do lose fat.
Reduced Mood or Energy Swings - eating carbohydrates (especially sugary ones) can lead to mood and energy swings. This is often seen as the post-lunchtime or afternoon energy crash. When you eliminate the carbs, you eliminate the source of this problem.
Reduced Consumption of Refined Foods - highly refined foods are the source of many health problems. The more processed a food is, the less nutrients are generally in it. The Atkins Diet encourages a focus on the consumption of more natural state foods such as vegetables, lean meats, fish, eggs and healthy oils.
Some of the negatives that have been associated with the Atkins Diet include:
Rapid Regaining of Lost Weight - this can happen when a person comes off the Atkins Diet. They regain all the weight they lost. One of the major reasons for this is that when you eliminate the carbs from your diet for a long period of time, your body becomes more sensitive to them. When you go back to your regular eating habits (which may not have been great to begin with), your body reacts more strongly to the sugar and carbs in foods, leading to weight gain. This weight gain can be reduced by easing off the Atkins Diet gradually rather than by feasting on carbohydrates.
Lack of Food Choices - it can be difficult to find things to eat that are low carb. Most grocery stores are primarily stocked with carbohydrate-laden foods and it can get boring eating the same things over and over again. Luckily, with the popularity of the Atkins diet and other low carb diets, there are many delicious recipes available to help alleviate this boredom.
The Atkins Diet may not be for you but by incorporating some of the principles in it, such as lowering your carbohydrate intake and eating more natural-state foods, you may find that you can achieve great results without ever having to restrict yourself. It may take a little longer but the results will be more permanent as it is more of a lifestyle change than a diet.
Nick Nilsson is Vice President of BetterU, Inc., an online exercise, fitness, and personal training company. Check out his latest eBook "The Best Exercises You've Never Heard Of" at http://www.thebestexercises.com
Have you ever wished for a diet where you ate bacon, eggs, red meat, butter and sausage all day? Surprise! It’s not the Atkins Diet.
The Atkins Diet has been in existence for over 30 years and has enjoyed a surge in popularity over the last few years.
Pioneered by Dr. Robert Atkins, the theory behind the Atkins Diet is simple. Your body prefers to utilize carbohydrates (such as in grains, cereals, breads, etc.) for energy and will burn them first prior to body fat. By cutting down dramatically on carbohydrates in your diet, you force your body to burn fat for energy.
Reducing the carbohydrates in your diet puts your body into a state called "ketosis." This word is derived from the "ketones" that are used by your body for energy when sugars/carbs aren’t available. When you are in this state of ketosis, your body is producing ketones from your fat that is being burned for energy. Ketones are essentially the leftovers from this process and are used in place of sugar in the body.
For more information on ketosis, go to
http://www.ketosis-ketoacidosis-difference.com/
One of the major misconceptions about the Atkins Diet that has been widely reported is that you can or should eat extremely unhealthy, fatty foods all the time. This is not actually true. Dr. Atkins recommends that you limit your intake of these types of foods (e.g. butter, sausage, bacon, etc.) and instead focus on healthy fats such as olive oil, fish oil, nuts, etc.
The Atkins Diet has many positives and negatives that have been associated with it. Some of the positives include:
Rapid Weight Loss - though the first couple of days the majority of weight lost is water, your body does become more efficient at fat burning and you do lose fat.
Reduced Mood or Energy Swings - eating carbohydrates (especially sugary ones) can lead to mood and energy swings. This is often seen as the post-lunchtime or afternoon energy crash. When you eliminate the carbs, you eliminate the source of this problem.
Reduced Consumption of Refined Foods - highly refined foods are the source of many health problems. The more processed a food is, the less nutrients are generally in it. The Atkins Diet encourages a focus on the consumption of more natural state foods such as vegetables, lean meats, fish, eggs and healthy oils.
Some of the negatives that have been associated with the Atkins Diet include:
Rapid Regaining of Lost Weight - this can happen when a person comes off the Atkins Diet. They regain all the weight they lost. One of the major reasons for this is that when you eliminate the carbs from your diet for a long period of time, your body becomes more sensitive to them. When you go back to your regular eating habits (which may not have been great to begin with), your body reacts more strongly to the sugar and carbs in foods, leading to weight gain. This weight gain can be reduced by easing off the Atkins Diet gradually rather than by feasting on carbohydrates.
Lack of Food Choices - it can be difficult to find things to eat that are low carb. Most grocery stores are primarily stocked with carbohydrate-laden foods and it can get boring eating the same things over and over again. Luckily, with the popularity of the Atkins diet and other low carb diets, there are many delicious recipes available to help alleviate this boredom.
The Atkins Diet may not be for you but by incorporating some of the principles in it, such as lowering your carbohydrate intake and eating more natural-state foods, you may find that you can achieve great results without ever having to restrict yourself. It may take a little longer but the results will be more permanent as it is more of a lifestyle change than a diet.
Nick Nilsson is Vice President of BetterU, Inc., an online exercise, fitness, and personal training company. Check out his latest eBook "The Best Exercises You've Never Heard Of" at http://www.thebestexercises.com
Close Kept Secrets To Weight Loss
Close Kept Secrets To Weight Loss
I am so grateful that you’re taking steps to take control of your life. You will be amazed when we work together how much you’ll uncover about yourself. You’ll understand how your thoughts have contributed to your being overweight and you will take daily steps to put together a new plan of action for yourself. I imagine that you are tired of living like this and want some new, something better for yourself. I am here to help you and I know you can do it!
As an integrative body therapist, I work with energy and thought processes. With this in mind, we’re going to begin this lesson with a discussion on energy and how you attract excess weight.
Everything is made up of energy. The couch you’re sitting on, the table, even money is made up of energy. Our bodies are nothing but pure energy. Since everything is made up of energy, these things are affected by the Natural Laws of the Universe. These Laws are designed to manifest whatever we put our thoughts on. In simple terms, whatever you put your mind on, is what you’re going to get.
We’re going to look at one of the Natural Laws—the Law of Attraction. How does this apply to being overweight? When you hold negative thoughts in your body, symptoms appear based on those thoughts. In your case, you hold excess weight. You may be experiencing other symptoms as well, but your main focus right now is your weight. You hold negative thoughts in your body and this attracts excess weight. According to Louise Hay, author of You Can Heal Your Life, outlines weight issues in her book and anger is the driving force underneath the weight. It can be anything from anger at being denied love, anger at the parents or anger at one specific parent—often the father. In my case, I was angry at both parents, but more so my father.
Now, I'll be giving you homework assignments because I like this to be interactive and have you contribute as well. So here's your first homework assignment. It’s very simple. Identify who you’re angry with? You can include yourself. Once you’ve done this then describe why you’re angry with the person(s) you’ve identified and be specific.
We’ll be peeling back layers and these are simple steps to uncovering some layers. I will then address how you can release this anger so you can experience pure joy and love. In your case, especially of your body.
You are great just the way God intended you to be! You just need to peel back a few layers to reveal the wholeness that is already there. Thank you for letting me be part of your journey.
ABOUT THE AUTHOR
Tami Close in an Integrative Body Therapist. Certified in Rapid Eye Technology. http://www.tamiclose.com
I am so grateful that you’re taking steps to take control of your life. You will be amazed when we work together how much you’ll uncover about yourself. You’ll understand how your thoughts have contributed to your being overweight and you will take daily steps to put together a new plan of action for yourself. I imagine that you are tired of living like this and want some new, something better for yourself. I am here to help you and I know you can do it!
As an integrative body therapist, I work with energy and thought processes. With this in mind, we’re going to begin this lesson with a discussion on energy and how you attract excess weight.
Everything is made up of energy. The couch you’re sitting on, the table, even money is made up of energy. Our bodies are nothing but pure energy. Since everything is made up of energy, these things are affected by the Natural Laws of the Universe. These Laws are designed to manifest whatever we put our thoughts on. In simple terms, whatever you put your mind on, is what you’re going to get.
We’re going to look at one of the Natural Laws—the Law of Attraction. How does this apply to being overweight? When you hold negative thoughts in your body, symptoms appear based on those thoughts. In your case, you hold excess weight. You may be experiencing other symptoms as well, but your main focus right now is your weight. You hold negative thoughts in your body and this attracts excess weight. According to Louise Hay, author of You Can Heal Your Life, outlines weight issues in her book and anger is the driving force underneath the weight. It can be anything from anger at being denied love, anger at the parents or anger at one specific parent—often the father. In my case, I was angry at both parents, but more so my father.
Now, I'll be giving you homework assignments because I like this to be interactive and have you contribute as well. So here's your first homework assignment. It’s very simple. Identify who you’re angry with? You can include yourself. Once you’ve done this then describe why you’re angry with the person(s) you’ve identified and be specific.
We’ll be peeling back layers and these are simple steps to uncovering some layers. I will then address how you can release this anger so you can experience pure joy and love. In your case, especially of your body.
You are great just the way God intended you to be! You just need to peel back a few layers to reveal the wholeness that is already there. Thank you for letting me be part of your journey.
ABOUT THE AUTHOR
Tami Close in an Integrative Body Therapist. Certified in Rapid Eye Technology. http://www.tamiclose.com
Weight Loss - It's not about the numbers, it's your approach
Weight Loss - It's not about the numbers, it's your approach
Weight loss is more about figuring out your unwanted behaviors rather than numbers on a scale, chart or treadmill. Figure the whys out and you will have staying power. Don't and keep getting more out of shape.
Today obesity, diabetes and heart disease runs through us at epidemic levels, Why? The answer lies not in the thousands of different kinds of diet, weight loss and workout programs offered, the answer lies in the approach. But, no one wants to talk about that. Do you ever wonder why that is?
Do we not want to know, or could it have something to do with the doctor’s and those in the fitness industry not wanting to explain the best approach to us? Maybe they don’t even know the right way themselves? Deep down we want and need too know. Why do I say this? Twenty years of managinghealth clubs and dealing with doctor’s tells me, that if they told you this, then there may be a chance you would not need them. Sounds crazy doesn’t it. But, true!
Quote:
“While exercise and eating guidelines are based on good scientific principles, they do not go along with human nature or common sense. Recent history is telling us this; we are better off with encouraging the mediocre people who are willing to include exercise in their daily lives, rather than cramming guidelines down throats that are far beyond the reach of the majority of people. In the end, keeping things simple combined with support usually works better.”
Greg Ryan
From his e-book: “Just MOVE it,” www.resolutions.bz
Over the years most of us who are out of shape and want to lose a few pounds and feel a little better about ourselves, developed many different behaviors toward exercise and food. Some are good ones, but most are just barriers we have built in our minds. I guess you could also chalk it up to pure laziness.
However, the bottom line is we are going to continue down the path of destruction until someone comes up with a plan to help people deal with the reasons behind such behaviors.
No pill will do it long term, no eight minute ab’s routine will concur the patterns; the only thing it will take is introspection. But, do we want to hear that? Maybe, that is just too painful to even think about right now.
Do you mean I will have to take a good long look at myself? Maybe so. At the end of the day, you are going to have to ask yourself, “Do I deal with it now or do I deal with the consequences later? Because that’s really want it comes down to. Face the truth on your terms today, or face the reality on life’s terms down the road in a hospital bed.
I chose to deal with it now.
So where is the magic? It’s not in the pills or programs being fed to us today and it’s also not found so much in the numbers on an exercise chart, the amount of weight you lift, or the miles on a treadmill.
Our success lies in:
How willing we are to deal with the roots of the unwanted behaviors?
Figuring out what truly motivates us?
Developing a great support system for us personally?
Figure out the emotions behind the food.
Simplifying the workout program to fit your lifestyle.
Do we really want to continue to put a bandage on bleeding artery? Or do we get serious and do some mental surgery that takes care of the weight problem once in for all.
I say go for it! What do you have to lose except a few pounds?
Greg Ryan best selling author of the Changing from the "INSIDE OUT". Discover the five step common sense way to lose weight that the medical and fitness industry’s DON’T want you to know. FREE Mini Course www.resolutions.bz
ABOUT THE AUTHOR
Greg Ryan is twenty year veteran of the fitness and weight loss industry. A best selling author and former employer of Kathy Smith. Greg is currently tarveling the world promoting that weight loss is about the approach and not the numbers.
Weight loss is more about figuring out your unwanted behaviors rather than numbers on a scale, chart or treadmill. Figure the whys out and you will have staying power. Don't and keep getting more out of shape.
Today obesity, diabetes and heart disease runs through us at epidemic levels, Why? The answer lies not in the thousands of different kinds of diet, weight loss and workout programs offered, the answer lies in the approach. But, no one wants to talk about that. Do you ever wonder why that is?
Do we not want to know, or could it have something to do with the doctor’s and those in the fitness industry not wanting to explain the best approach to us? Maybe they don’t even know the right way themselves? Deep down we want and need too know. Why do I say this? Twenty years of managinghealth clubs and dealing with doctor’s tells me, that if they told you this, then there may be a chance you would not need them. Sounds crazy doesn’t it. But, true!
Quote:
“While exercise and eating guidelines are based on good scientific principles, they do not go along with human nature or common sense. Recent history is telling us this; we are better off with encouraging the mediocre people who are willing to include exercise in their daily lives, rather than cramming guidelines down throats that are far beyond the reach of the majority of people. In the end, keeping things simple combined with support usually works better.”
Greg Ryan
From his e-book: “Just MOVE it,” www.resolutions.bz
Over the years most of us who are out of shape and want to lose a few pounds and feel a little better about ourselves, developed many different behaviors toward exercise and food. Some are good ones, but most are just barriers we have built in our minds. I guess you could also chalk it up to pure laziness.
However, the bottom line is we are going to continue down the path of destruction until someone comes up with a plan to help people deal with the reasons behind such behaviors.
No pill will do it long term, no eight minute ab’s routine will concur the patterns; the only thing it will take is introspection. But, do we want to hear that? Maybe, that is just too painful to even think about right now.
Do you mean I will have to take a good long look at myself? Maybe so. At the end of the day, you are going to have to ask yourself, “Do I deal with it now or do I deal with the consequences later? Because that’s really want it comes down to. Face the truth on your terms today, or face the reality on life’s terms down the road in a hospital bed.
I chose to deal with it now.
So where is the magic? It’s not in the pills or programs being fed to us today and it’s also not found so much in the numbers on an exercise chart, the amount of weight you lift, or the miles on a treadmill.
Our success lies in:
How willing we are to deal with the roots of the unwanted behaviors?
Figuring out what truly motivates us?
Developing a great support system for us personally?
Figure out the emotions behind the food.
Simplifying the workout program to fit your lifestyle.
Do we really want to continue to put a bandage on bleeding artery? Or do we get serious and do some mental surgery that takes care of the weight problem once in for all.
I say go for it! What do you have to lose except a few pounds?
Greg Ryan best selling author of the Changing from the "INSIDE OUT". Discover the five step common sense way to lose weight that the medical and fitness industry’s DON’T want you to know. FREE Mini Course www.resolutions.bz
ABOUT THE AUTHOR
Greg Ryan is twenty year veteran of the fitness and weight loss industry. A best selling author and former employer of Kathy Smith. Greg is currently tarveling the world promoting that weight loss is about the approach and not the numbers.
Weight Loss -- It's In Your Head
Weight Loss -- It's In Your Head
Many people cannot change their eating habits until they change their thoughts about food, eating and drinking. By shedding “distorted” thoughts and replacing them with productive ones, eating habits can be changed. It is possible to rid yourself fr
When you truly consider the weight-loss process, the battle waged is mostly in your mind. “Should I eat the corn muffin with butter or would it be better for me to have margarine or better yet, have jelly? What am I doing eating this muffin anyway? It’s so caloric and filled with saturated fat. I’m such a pig. I have absolutely zero willpower.” It’s no wonder you’ll eat that muffin with the butter and slather jelly on top to quiet that negative self-talk.
What you need more than a diet is a way to shift those negative self-defeating thoughts to more adaptive, positive self-statements. As with most things worth doing, this requires a bit of practice. First, become aware when you’re using a negative statement, then determine what about that thought is faulty and finally, replace it with a self-defense response or coping thought. In the corn muffin example, instead of listening to “I’m such a pig” which clearly mislabels who you are, respond with “Pigs are animals and I am human. I don’t have to be perfect.”
Many people cannot change their eating habits until they change their thoughts about food, eating and drinking. By shedding “distorted” thoughts and replacing them with productive ones, eating habits can be changed. It is possible to rid yourself from many self-critical thoughts, but like any ingrained habit, it takes vigor and vigilance to change. Here are some other thinking distortions to challenge:
Shoulds. Should statements are more about other people’s values, not ones chosen by the person who wants to lose weight. Additionally, should statements reflect an attempt by the dieter to motivate herself without really believing in the value. Better to determine what works for you. “I will eat up to two Hershey kisses daily and thoroughly enjoy them.”
All-or-Nothing. This kind of reasoning is the foundation for perfectionism. An all-or-nothing individual views the world as black or white. Since there is no allowance for gray areas, the behavior is either perfect or a failure. “I’ve ruined my diet by eating all that pizza. I can’t stay on a diet and I’ll just always be fat.” Maybe the problem does not arise from the behavior… maybe the problem is with the diet that does not allow for pizza. “I do not want to give pizza up for the rest of my life, so what I need is a way to include pizza in my diet without feeling like a failure. Let me try having a salad (dressing on the side) before the pizza to take the edge off my hunger.”
Good Foods/ Bad Foods. If the truth be told, foods do not misbehave. Foods are not good or bad. While it is true that some foods have more nutrients or are more fiber-dense than others, all foods can be enjoyed. How we think about food colors what we eat and how much we eat. If a food is labeled as bad (such as fries), then for many individuals that food is taboo. When one eventually succumbs to eating the forbidden, French fries, bingeing may result. Rather than continue with dichotomous thinking of good food/bad food, shift to allow space for all foods you like without judgement. Instead of “I ate those fries which are so bad for me” to “I really enjoyed that small portion of fries. They really satisfied me.”
Body Distortions. Rather than dwelling on how fat or thin you think your body is, it is extremely helpful to view your body in terms of what it can do for you. For example, when you look in the mirror, instead of zooming in on your stomach which “looks five months pregnant, although your last baby was nine years ago” tell yourself “my body has given life” or “my body enables me to go where I want to and allows me to have fun.”
The conversations that are going on inside your head cannot be stopped. However, what you can do is to be aware of negative self-talk and understand that it has little to do with actual reality. When you believe this, you can respond to the critical voice with a more objective, coping thought. Although negative thoughts may not be stopped entirely, they can be quieted by listening to your compassionate, caring voice. In much the same way you would sympathize and listen to a close friend, listen to yourself. Be your own best friend and chances are you’ll have greater weight loss success.
About the Author
Helene Haber is a Holistic Lifestyle Coach who works with women and men to enjoy their lives free of weight and health concerns. Ms. Haber may be e-mailed at TopCatHelene@aol.com for a complimentary consultation.
Many people cannot change their eating habits until they change their thoughts about food, eating and drinking. By shedding “distorted” thoughts and replacing them with productive ones, eating habits can be changed. It is possible to rid yourself fr
When you truly consider the weight-loss process, the battle waged is mostly in your mind. “Should I eat the corn muffin with butter or would it be better for me to have margarine or better yet, have jelly? What am I doing eating this muffin anyway? It’s so caloric and filled with saturated fat. I’m such a pig. I have absolutely zero willpower.” It’s no wonder you’ll eat that muffin with the butter and slather jelly on top to quiet that negative self-talk.
What you need more than a diet is a way to shift those negative self-defeating thoughts to more adaptive, positive self-statements. As with most things worth doing, this requires a bit of practice. First, become aware when you’re using a negative statement, then determine what about that thought is faulty and finally, replace it with a self-defense response or coping thought. In the corn muffin example, instead of listening to “I’m such a pig” which clearly mislabels who you are, respond with “Pigs are animals and I am human. I don’t have to be perfect.”
Many people cannot change their eating habits until they change their thoughts about food, eating and drinking. By shedding “distorted” thoughts and replacing them with productive ones, eating habits can be changed. It is possible to rid yourself from many self-critical thoughts, but like any ingrained habit, it takes vigor and vigilance to change. Here are some other thinking distortions to challenge:
Shoulds. Should statements are more about other people’s values, not ones chosen by the person who wants to lose weight. Additionally, should statements reflect an attempt by the dieter to motivate herself without really believing in the value. Better to determine what works for you. “I will eat up to two Hershey kisses daily and thoroughly enjoy them.”
All-or-Nothing. This kind of reasoning is the foundation for perfectionism. An all-or-nothing individual views the world as black or white. Since there is no allowance for gray areas, the behavior is either perfect or a failure. “I’ve ruined my diet by eating all that pizza. I can’t stay on a diet and I’ll just always be fat.” Maybe the problem does not arise from the behavior… maybe the problem is with the diet that does not allow for pizza. “I do not want to give pizza up for the rest of my life, so what I need is a way to include pizza in my diet without feeling like a failure. Let me try having a salad (dressing on the side) before the pizza to take the edge off my hunger.”
Good Foods/ Bad Foods. If the truth be told, foods do not misbehave. Foods are not good or bad. While it is true that some foods have more nutrients or are more fiber-dense than others, all foods can be enjoyed. How we think about food colors what we eat and how much we eat. If a food is labeled as bad (such as fries), then for many individuals that food is taboo. When one eventually succumbs to eating the forbidden, French fries, bingeing may result. Rather than continue with dichotomous thinking of good food/bad food, shift to allow space for all foods you like without judgement. Instead of “I ate those fries which are so bad for me” to “I really enjoyed that small portion of fries. They really satisfied me.”
Body Distortions. Rather than dwelling on how fat or thin you think your body is, it is extremely helpful to view your body in terms of what it can do for you. For example, when you look in the mirror, instead of zooming in on your stomach which “looks five months pregnant, although your last baby was nine years ago” tell yourself “my body has given life” or “my body enables me to go where I want to and allows me to have fun.”
The conversations that are going on inside your head cannot be stopped. However, what you can do is to be aware of negative self-talk and understand that it has little to do with actual reality. When you believe this, you can respond to the critical voice with a more objective, coping thought. Although negative thoughts may not be stopped entirely, they can be quieted by listening to your compassionate, caring voice. In much the same way you would sympathize and listen to a close friend, listen to yourself. Be your own best friend and chances are you’ll have greater weight loss success.
About the Author
Helene Haber is a Holistic Lifestyle Coach who works with women and men to enjoy their lives free of weight and health concerns. Ms. Haber may be e-mailed at TopCatHelene@aol.com for a complimentary consultation.
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